The Only Core Exercises You Need For Strength And Stability!
ฝัง
- เผยแพร่เมื่อ 6 มี.ค. 2024
- Physical therapist shares his top three core exercises to increase core strength, improve spine stability, and decrease lower back and hip pain. These exercises will not only strengthen your core, but can help with lower back pain relief as well. These are so much more than ab exercises because your core is so much more than your abs!
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If I had to narrow “core strengthening” down to only three exercises, these are the ones that I would pick!
🔥 The Only Core Exercises You Need For Strength And Stability:
Ready to improve your core strength and stability? Look no further! In this video, we're diving into the essential core exercises that will help you build a rock-solid foundation, improve posture, and enhance overall performance.
🤔 What Is The Core?
Before diving into the exercises, it's essential to understand what we mean by "the core." Contrary to popular belief, the core is more than just your abs! It encompasses a group of muscles including the rectus abdominis, obliques, transverse abdominis, and muscles of the lower back, pelvis, and hips. Together, these muscles provide stability and support for your spine and pelvis, facilitating proper movement and reducing the risk of injury.
When it comes to building a strong core and strengthening these different areas, I like to compare it to building a house. We want four strong walls built on a solid foundation. Therefore I want one exercise to work the front (anterior core), one exercise for the two sides (lateral strength), and one exercise for the back (posterior core).
💪 Why Is Core Strength Important?
Core strength is the foundation of nearly every movement we make, from bending and lifting to walking and running. A strong core not only enhances athletic performance but also promotes better posture, balance, and stability in everyday activities. From a rehab perspective, a strong core can help alleviate lower back pain, improve spinal alignment, and reduce the risk of injury during physical activity.
🏋️♂️ How To Strengthen The Core:
Ready to strengthen your core and unlock its full potential? This video features three of my favorite exercises to engage and challenge your core muscles effectively. I also want to show you beginner, intermediate, and advanced options for each of these exercises so you’re sure to find something that will meet your specific needs. Incorporate these exercises into your routine regularly to build strength, stability, and resilience in your core.
MY TOP THREE CORE EXERCISES
1. Anterior
Modified Plank
Plank
Plank Hip Taps
2. Lateral
Modified Side Plank
Side Plank
Side Plank Hip Dip
3. Posterior
Bird Dog
Swimmer
Superman
4. (BONUS) Glutes
Bridge
Bridge with March
Single Leg Bridge
💬 Did you try the core exercises in this video? Did you feel the burn? Share your experience in a COMMENT below!
👍🏼 If you found this video helpful, don't forget to hit the THUMBS UP button to support our channel!
✅ And if you haven't already, SUBSCRIBE to our channel for more informative videos on fitness, health, and wellness!
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OTHER VIDEOS YOU’LL FIND USEFUL:
🔗 THIS CORE WORKOUT IN FOLLOW-ALONG FORMAT: • Strengthen Your Core -...
🔗 10-MINUTE CORE WORKOUT FOR BEGINNERS: • Core Workout For Begin...
🔗 STRETCHING ROUTINE FOR STIFF LOWER BACK: • FAST RELIEF! Home Stre...
🔗 TIGHT GLUTES? UNLOCK YOUR HIPS AND BACK RIGHT HERE: • Unlock Your Glutes! Ho...
🔗 DIASTASIS RECTI? TRY THIS 6 MINUTE CORE WORKOUT: • Strengthen Your Core A...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![10-Minute Core Workout For Lower Back Pain Relief [NO MORE BACK PAIN!]](/img/n.gif)
I put all of these together for you in a complete follow-along core workout routine! Check out the 6-minute version: th-cam.com/video/pJp08smdcFk/w-d-xo.html or the 10-minute version: th-cam.com/video/NQxEUC3-aaE/w-d-xo.html and here's to a stronger core! 🙌🏼
Your channel is awesome. Nicely done sir. ❤️☺️💪
Your 6 min core video has kept my back pain free. I'll rotate with this video. Thank you
That's outstanding, @sherryg5813! The exercises in this video are all included in that one... have you seen my 10-minute version of the "perfect core" workout? You might like it as well: th-cam.com/video/NQxEUC3-aaE/w-d-xo.html Thanks for commenting.
Will give a try then
Dr Jared once again dropping another Banger for core🔥
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I've been using the core strengthening video ever since you released it 2 months ago
works like a charm by the way💯
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keep up the good work❤
Thank you so much, @seanbill1521! I'm stoked to hear about your progress and so grateful for your support. Thanks for commenting!
Exellent video as always, Thank you so much Doctor ❤❤❤
Thank you Dr., that is gold !
You are very welcome!
Thank you! This helps. 🙂
Great video. Sneaker game is on point, too.
Appreciate your support!
Very nice exefcises!THANK YOU!
You're very welcome, @user-ow9jy8ss8u! I hope they help you! Thanks for commenting.
very helpful thank you! easy to remember, seems achievable
Glad it was helpful!
Found your channel out of frustration. I tore my ACL, LCL and sprained my meniscus pretty bad on my bicycle. My physical therapist sucks! I used to do planks daily but it is very hard recovering from my tears. Ive never really been a gym rat or whatnot (not many pushups, situps etc... i stayed in decent shape just from cycling. Never really had a visible 6 pack. I can really tell that i havent been cycling at all i hate it 😅😅
This is awesome, thank you sir.
Glad you liked it!
Thank you❤❤❤ that was awesome🎉 doing it everyday
So glad you liked it!
Just what I was looking for.
I really liked how you included the varying levels of intensity for each exercise (beginner, intermediate, and advanced). Was wondering for the Superman exercise, how long should we hold that position for before going back down?
Great info and demonstrations, thank you! Will incorporate this to my dead bug routine.
Glad you found it helpful and thank you for sharing!
Tysm Dr ❤❤❤❤
You're very welcome, @ammaraltafpatel5596! I hope they help you! Thanks for commenting.
The Superman exercise helped me so much with my skydiving arch. All around great video!
Great to hear and thanks for sharing!
Sorry I keep taking a break from commenting on your videos Thanks for this love your channel sooooooooo much love your exercises sooooooooo much
Always great to hear from you, @Ramyapad19! I really appreciate your support. I hope these things help you, and thanks for commenting!
I do these with the exception of the dynamic movement so I will give them a try 😀
They're a great way to take your core work to the next level, @Just-Nikki! I hope they help you! Thanks for commenting.
Thank you very much
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You're welcome 😊
Excellent video
Thank you very much!
Good stuff❤
Thank you so much, @thunderjoy7250! I hope these things help you, and thanks for commenting!
Excellent. Thank you.
You're very welcome, @bluwtrgypsy! I hope they help you! Thanks for commenting.
Do you have stretches to help with the sciatica pain in lower back down the right leg Doc, so much pain
I had surgery (L3/L4 decompression + discectomy) done early March. My surgeon suggested core strengthening exercises. Are these ones good for what I need to do? I can't afford physio which is what he originally suggested and I'm not very familiar with what works in terms of exercises. Thank you in advance for your help/suggestions.
I have lower back bone pain and also pain all lower back. I have also pain in right side of back and burning sensation in right leg . I am 27 year old and have this problm for 4 year .pleasr guide to me . I ambery thnkful to you.
Hi do you have an exercise for injury due to front raise dumbbell . I have numbness on my chest. Then a pinch on my collarbone whenever I carry my backpack.
Can these be done every day
Would you recommend these exercises daily or alternate days?
i’m on day five and noticing my skin tightening!
So when we do these exercises do we also engage our core same time?
Bro please make a video for uneven hips
What about basic push ups and advanced push ups?
ive been doing v ups using a ab roller and russian twists along with leg raise type movements is that more so like cardio? and should i switch to this video and will i still my abs like i do now or will it be like im restarting?
Buddy fuckin them jays up 😂
They are Nikes..not js
I have pain in my lower backbone and also all lower back. I have pain in my right side od lower back and burning sensation in leg. How can i get rid of this..
Greaves, Dr. Jared. But what changes would I make, if any, for myself who has spinal stenosis?
Thank you so much, @lifesbeautiful3024! For stenosis I would recommend you watch this video instead: th-cam.com/video/Fv3lKPAy53c/w-d-xo.html Good luck!
Is there any specific exercise you would recommend, or suggest I avoid, for lumbar scoliosis (40° curve)? I'm in constant pain.
Same here, following for answer!
We engage core when doing these exercises??
Nice! 🐼👍🏼
Hey Doctor, recently I have pain deep inside my right knee when crossing my legs (placing right calf on left thigh), do you know what problem I have....?
Use knee band in day time…
Great ABS workout!
Thank you!!
I have training the scretches even more than lower my back that sure i wanna be made around posture was can get up everyone for the weeks clear just numberness i've done like this confused the bones and Anatomy matters
I would add push ups sit-ups pull ups and running but I know that’s basic
Great video … very informative! I don’t think the music track is beneficial though.
Great video, but can I do those exercises with herniated disk in lower back?
Thank you so much, @aleksandranowak1366! For a disc bulge I would recommend a slightly different approach; you may find this video helpful: th-cam.com/video/qriB5Z9DfNU/w-d-xo.html I hope these things help you, and thanks for commenting!
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Thank you so much, @JGH2015Sara! I hope these things help you, and thanks for commenting!
what is kegal
okey i have question so if i train callisthenics and if i use all of this exercises like workout for core and abs i build muscle and strength ?
i had the same question 😭
When I do side planks (intermediate), my elbow joint and elbow veins start hurting after few seconds. How can i avoid that?
You can try to rest your elbow on a pillow.
The one after the swimmer is the Superman
Sir Can we do these exercise daily ? or we need to add break days…
You can if you are not sore!
Can you please recommend some exercises that I can do for my back . My L-5 S-1 disc pressing on s-1 nerve in my back causing me to have neuropathy. Also My Dr has me on Gabapentin but I am wanting to get off of Gabapentin , I have heard that alpha lapoic acid is good for neuropathy. Is this true.
Yes it is. I take it for neuropathy on my toes, and stay away from sweets.
Sorry to hear about your back, @gwenbrown2575! I have a lot of great videos for it here on my channel - just search "Tone and Tighten bulged disc" and quite a few of them should come up for you. Ihope these things help you, and thanks for commenting!
How many times per week would be good to do these?
At least 3!
Can we do these if have diastasis recti?
Planks would be a NO until it's "healed" and you have good functional control over it. All the other exercises can be done safely with DR. Thanks!
Low back pain is making me so depressed it’s been three weeks😞 I think it’s a strain idk what’s going on
Hi mate If you notice that there is a persistent pain or it gets worse with time, I advise you to take a break for a few days and leave your body to heal a bit Especially if you are new to training, Remember it's a long process but You'll get your results eventually
@@k1praem56so the thing is it’s been exactly a month since the pain started. I feel like it’s gotten a little better but maybe only like 15% better. If I walk on the slightest hill, whether it’s uphill or downhill, it gets worse or walking fast makes it worse😢 I have an appointment with the orthopedist in three weeks( that was the earliest appointment) so let’s see what he says 😢
💖❤️🙏❤️💖
Thank you so much, @dinosemr8141! I hope these things help you, and thanks for commenting!
Do i do it everyday or every other day
At least 3 times a week is good!
@@toneandtighten thanks
Is it suitable for diasestic recte
No, these would be better suited if you don’t have a DR.
@@toneandtighten pleas do a combined work video for diasestic recte and fat belly
Hopefully the belly button tuck doesn’t confuse your viewers when engaging their core. I’m not sure why almost every thread on the net thinks drawing in your belly button is engaging your core
Lateral core 2:44
Posterior core 4:27
Hips 7:15
We gon ignore how he creased those dunks😭
I been doing this for 3 weeks why don’t I see my abs yet?
Make sure you are combining it with a healthy diet and cardio!
Abs only show when you have low body fat. Training them doesn’t necessarily make them show
Why do you want abs lol your still building your core even if you don’t see any abs your core is getting stronger
Diet is what shows abs. You are simply building them
Also first!
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Thank for your support, @imanoob1631! I hope these things help you, and thanks for commenting!
So basically you are completely dismissing Dr Stuart McGill's 'big three' exercises? (He is the world renowned expert on on back/core stability.) I'm not counting the bird dog, because you did it incorrectly. Your feet should only be 2 or 3 inches from the floor.
I’ll comment my progression in a month from now if I remember 😭🙏 (but genuine question does running help to do anything with the core some of my friends said yes the others said no?)
Yes, running can help strengthen your core if you focus on contracting it during the run.